In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsThe Mediterranean DietFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
The Mediterranean Diet
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
Photo:Ali Redmond/Jen Causey
Ali Redmond/Jen Causey
If you’re interested in following the Mediterranean diet but are unsure where to start, you’ve come to the right place. In this 30-day Mediterranean meal plan, we include a whole month of delicious and nutritious recipes that are perfect for beginners. Whether you’re new in the kitchen or just looking to simplify your routine, this meal plan can work for everyone.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
To tailor this meal plan to beginners, we chose recipes with shorter instructions and simple ingredient lists and included plenty of meal-prep tips and callouts for leftovers to make for a more manageable routine. While choosing simpler recipes was a priority, we certainly didn’t skimp on nutrition (or flavor). Each day provides at least 60 grams of protein and 28 grams of heart-healthy fiber, though most days come in quite a bit higher than that. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.As with all meal plans, this is meant to be an example of a healthy eating routine. Make adjustments as desired to fit your routine and taste preferences.
Frequently Asked QuestionsAbsolutely, we have tons ofMediterranean recipesyou can substitute for any recipe you do not like. Most dinners are between 400 and 500 calories, with a few outliers. For daily totals, we aimed for 1,500 calories, at least 60 grams of protein, 28 grams of fiber and no more than 2,300 milligrams of sodium. If you’re closely monitoring calories, protein, fiber or any other nutrients, you may want to choose a substitute with similar nutrition numbers.If eating the same breakfast or lunch every day fits your routine better, that works! Each breakfast is approximately 300 to 400 calories, while each lunch spans about 350 to 450 calories. We provided several breakfast and lunch ideas throughout the month to show different options, but you can opt to repeat your favorites if that’s preferred.Yes, the Mediterranean diet is a nutrient-rich way of eating. It emphasizes whole grains, fruits, vegetables, healthy fats and legumes, as well as cooking more meals at home. Research links the Mediterranean diet to a reduced risk of type 2 diabetes, improved heart health, reduced risk of metabolic syndrome and even improved cognitive function.We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
Absolutely, we have tons ofMediterranean recipesyou can substitute for any recipe you do not like. Most dinners are between 400 and 500 calories, with a few outliers. For daily totals, we aimed for 1,500 calories, at least 60 grams of protein, 28 grams of fiber and no more than 2,300 milligrams of sodium. If you’re closely monitoring calories, protein, fiber or any other nutrients, you may want to choose a substitute with similar nutrition numbers.
If eating the same breakfast or lunch every day fits your routine better, that works! Each breakfast is approximately 300 to 400 calories, while each lunch spans about 350 to 450 calories. We provided several breakfast and lunch ideas throughout the month to show different options, but you can opt to repeat your favorites if that’s preferred.
Yes, the Mediterranean diet is a nutrient-rich way of eating. It emphasizes whole grains, fruits, vegetables, healthy fats and legumes, as well as cooking more meals at home. Research links the Mediterranean diet to a reduced risk of type 2 diabetes, improved heart health, reduced risk of metabolic syndrome and even improved cognitive function.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
What Is the Mediterranean Diet?
TheMediterranean dietis considered one of the healthiest ways of eating due to its emphasis on fruits, vegetables, legumes, whole grains and fish.While it doesn’t recommend eating high amounts of processed foods or refined grains, it also doesn’t set strict guidelines, which makes it more of a lifestyle than a rigid eating plan.
Mediterranean Diet Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (319 calories)
A.M. Snack (126 calories)
Lunch (436 calories)
P.M. Snack (98 calories)
Dinner (526 calories)
Daily Totals:1,506 calories, 70g fat, 86g protein, 142g carbohydrate, 28g fiber, 1,512mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 3Anti-Inflammatory Energy Ballsas an evening snack.
Day 2
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (390 calories)
A.M. Snack (134 calories)
Lunch (498 calories)
P.M. Snack (59 calories)
Dinner (426 calories)
Daily Totals:1,506 calories, 68g fat, 68g protein, 152g carbohydrate, 31g fiber, 1,519mg sodium
Make it 2,000 calories:Add 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to A.M. snack, 1 medium banana to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 3
P.M. Snack (21 calories)
Dinner (472 calories)
Daily Totals:1,514 calories, 68g fat, 68g protein, 163g carbohydrate, 34g fiber, 1,507mg sodium
Make it 2,000 calories:Add 1 medium peach to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 4
Ali Redmond
A.M. Snack (59 calories)
Dinner (470 calories)
Daily Totals:1,515 calories, 63g fat, 72g protein, 168g carbohydrate, 33g fiber, 1,322mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to P.M. snack and 1 servingSimple Spinach Saladto dinner.
Day 5
A.M. Snack (187 calories)
P.M. Snack (35 calories)
Dinner (414 calories)
Daily Totals:1,523 calories, 73g fat, 60g protein, 166g carbohydrate, 36g fiber, 1,077mg sodium
Make it 2,000 calories:Add 3Anti-Inflammatory Energy Ballsto A.M. snack, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 6
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
A.M. Snack (177 calories)
P.M. Snack (134 calories)
Dinner (433 calories)
Daily Totals:1,499 calories, 74g fat, 69g protein, 153g carbohydrate, 29g fiber, 1,787mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup dry-roasted unsalted almonds to lunch.
Day 7
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Dinner (536 calories)
Daily Totals:1,475 calories, 67g fat, 66g protein, 161g carbohydrate, 28g fiber, 1,775mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and ¼ cup dry-roasted unsalted almonds to P.M.
Day 8
Breakfast (389 calories)
A.M. Snack (176 calories)
Lunch (327 calories)
P.M. Snack (230 calories)
Dinner (398 calories)
Daily Totals:1,520 calories, 56g fat, 85g protein, 181g carbohydrate, 35g fiber, 1,369mg sodium
Make it 2,000 calories:Add 1 plum to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 servingSimple Spinach Saladto dinner.
Day 9
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Breakfast (404 calories)
A.M. Snack (131 calories)
P.M. Snack (206 calories)
Dinner (450 calories)
Daily Totals:1,518 calories, 81g fat, 96g protein, 115g carbohydrate, 31g fiber, 1,112mg sodium
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 medium banana to P.M. snack.
Day 10
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
A.M. Snack (219 calories)
Lunch (401 calories)
P.M. Snack (62 calories)
Dinner (407 calories)
Meal-Prep Tip:Reserve 2 servingsItalian Wedding Soupto have for lunch on Days 11 and 12.
Daily Totals:1,478 calories, 54g fat, 80g protein, 173g carbohydrate, 32g fiber, 1,533mg sodium
Make it 2,000 calories:Add medium banana to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 servingSimple Spinach Saladto dinner.
Day 11
Jen Causey
Lunch (407 calories)
P.M. Snack (95 calories)
Dinner (399 calories)
Daily Totals:1,524 calories, 70g fat, 84g protein, 148g carbohydrate, 32g fiber, 1,461mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 12
P.M. Snack (176 calories)
Dinner (410 calories)
Daily Totals:1,513 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,785mg sodium
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 13
A.M. Snack (154 calories)
Dinner (442 calories)
Daily Totals:1,495 calories, 70g fat, 91g protein, 131g carbohydrate, 29g fiber, 1,067mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, 1 medium orange to lunch and add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 14
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
A.M. Snack (62 calories)
Dinner (600 calories)
Daily Totals:1,510 calories, 66g fat, 73g protein, 162g carbohydrate, 30g fiber, 1,305mg sodium
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 (5.3 oz.) container low-fat plain Greek-style yogurt with ¼ cup chopped pecans to P.M. snack.
How to Meal-Prep Your Week of Meals:
Day 15
Breakfast (318 calories)
Lunch (434 calories)
Dinner (297 calories)
Evening Snack (134 calories)
Daily Totals:1,523 calories, 62g fat, 93g protein, 157g carbohydrate, 29g fiber, 1,890mg sodium
Make it 2,000 calories:Add ½ cup low-fat plain kefir to breakfast, ¼ cup chopped pecans to A.M. snack and 1 medium banana to P.M. snack, and increase to 4 energy balls at evening snack.
Day 16
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Breakfast (333 calories)
Lunch (441 calories)
P.M. Snack (129 calories)
Dinner (479 calories)
Daily Totals:1,511 calories, 68g fat, 74g protein, 156g carbohydrate, 29g fiber, 1,742mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 17
A.M. Snack (95 calories)
P.M. Snack (240 calories)
Dinner (409 calories)
Daily Totals:1,517 calories, 79g fat, 91g protein, 123g carbohydrate, 28g fiber, 1,344mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium peach as an evening snack.
Day 18
Greg DuPree
P.M. Snack (193 calories)
Dinner (359 calories)
Evening Snack (59 calories)
Daily Totals:1,515 calories, 65g fat, 72g protein, 172g carbohydrate, 32g fiber, 1,521mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 4Anti-Inflammatory Energy Ballsas an evening snack.
Day 19
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
P.M. Snack (196 calories)
Dinner (337 calories)
Daily Totals:1,512 calories, 67g fat, 94g protein, 140g carbohydrate, 29g fiber, 2,162mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 20
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
P.M. Snack (124 calories)
Dinner (427 calories)
Meal-Prep Tip:Reserve leftoverChicken & Quinoa Casseroleto have for dinner tomorrow night.
Daily Totals:1,522 calories, 72g fat, 86g protein, 141g carbohydrate, 28g fiber, 2,164mg sodium
Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 21
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Daily Totals:1,493 calories, 68g fat, 72g protein, 163g carbohydrate, 32g fiber, 1,530mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add ½ cup low-fat plain kefir to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 22
Lunch (430 calories)
Dinner (497 calories)
Daily Totals:1,508 calories, 60g fat, 90g protein, 159g carbohydrate, 33g fiber, 1,324mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 servingSimple Spinach Saladto dinner and add 1 cup sliced strawberries as an evening snack.
Day 23
Breakfast (371 calories)
Lunch (374 calories)
P.M. Snack (203 calories)
Dinner (511 calories)
Daily Totals:1,521 calories, 73g fat, 90g protein, 133g carbohydrate, 30g fiber, 1,698mg sodium
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 24
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
A.M. Snack (206 calories)
P.M. Snack (131 calories)
Dinner (404 calories)
Daily Totals:1,501 calories, 71g fat, 69g protein, 160g carbohydrate, 35g fiber, 1,190mg sodium
Make it 2,000 calories:Add 1 medium apple to A.M. snack, 3Anti-Inflammatory Energy Ballsto P.M. snack and 1 servingEverything Bagel Avocado Toastto dinner.
Day 25
A.M. Snack (157 calories)
Dinner (478 calories)
Daily Totals:1,511 calories, 70g fat, 85g protein, 142g carbohydrate, 29g fiber, 1,792mg sodium
Make it 2,000 calories:Add 1 plum to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Day 26
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
A.M. Snack (173 calories)
Dinner (489 calories)
Meal-Prep Tip: Reserve leftover20-Minute White Bean Soupto have for dinner tomorrow night.
Daily Totals:1,520 calories, 62g fat, 83g protein, 169g carbohydrate, 36g fiber, 1,521mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 4Anti-Inflammatory Energy Ballsas an evening snack.
Day 27
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
A.M. Snack (123 calories)
Lunch (344 calories)
Daily Totals:1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,521mg sodium
Day 28
Charlotte and Johnny Autry
A.M. Snack (178 calories)
Daily Totals:1,512 calories, 60g fat, 77g protein, 176g carbohydrate, 31g fiber, 1,368mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 4Anti-Inflammatory Energy Ballsas an evening snack.
Day 29
Dinner (531 calories)
Daily Totals:1,500 calories, 71g fat, 78g protein, 156g carbohydrate, 41g fiber, 1,881mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch and add 4Anti-Inflammatory Energy Ballsas an evening snack.
Day 30
Breakfast (286 calories)
P.M. Snack (219 calories)
Dinner (496 calories)
Daily Totals:1,500 calories, 65g fat, 74g protein, 164g carbohydrate, 32g fiber, 2,066mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium peach to lunch and 1 servingSimple Spinach Saladto dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Guasch-Ferré M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333U.S. News & World Report.Best Diets Overall.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Guasch-Ferré M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333U.S. News & World Report.Best Diets Overall.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Guasch-Ferré M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333U.S. News & World Report.Best Diets Overall.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Guasch-Ferré M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
U.S. News & World Report.Best Diets Overall.
